Notes
5x 2:30 at fast pace. 3:00 between the first few and then go until you hit 9:30 before hitting the final pace.
8:30 warm-up
.38 in 2:30 (6:38 pace)
.39 in 2:30 (6:25 pace)
.42 in 2:31 (6:02 pace)
.38 in 2:31 (6:36 pace)
.30 in 1:58 (6:33 pace) An extra pick-up near the end as I hit the 9:30 pace again.
4:11 cool down